How Does Magnesium Help Promote Better Sleep

Published : Oct 10, 2023 3 mins read

How Does Magnesium Help Promote Better Sleep

Everyone enjoys a peaceful and deep sleep. A good night’s sleep can energies you in the morning and prepare you for the day ahead. Experts recommend that you should get a minimum of 7 to 9 hours of sleep. However, lifestyle habits such as late-night work, sleep routine, caffeine intake and the external environment can affect your quality of sleep.

Sometimes making small lifestyle changes may not be enough to achieve deep and restful sleep and food supplements are a great option in some cases. One supplement that has gained popularity as a potential sleep aid is magnesium and is often called a ‘magic mineral’ as it has a wide range of benefits. Magnesium influences some of the processes that promote good quality sleep so let’s understand the link between magnesium and quality of sleep.

What is Magnesium?

Magnesium is a mineral that is important for multiple processes in the body such as communication between cells in the nervous system. Sleep is majorly controlled by the nervous system, and according to experts, nutrients like magnesium can play a role in sleep health.

Magnesium is also responsible for maintaining blood sugar, blood pressure, and regulating activity in the muscles, nerves, and cardiovascular system.

How Much Magnesium to Take Per Day

According to the NHS, the amount of magnesium people need is:

  • 300mg a day for men (19 to 64 years)
  • 270mg a day for women (19 to 64 years) (1)

Magnesium Deficiency Symptoms

  • Muscle twitches and cramps
  • Fatigue and muscle weakness
  • High blood pressure
  • Low appetite
  • Nausea and Vomiting
  • Affects the quality of sleep
  • Affects the stress level

Magnesium Rich Foods

  • Dark Chocolate
  • Avocados
  • Nuts
  • Legumes
  • Tofu
  • Seeds
  • Whole grains
  • Fatty fish
  • Bananas
  • Leafy green vegetables 

How does Magnesium Work

Gamma-aminobutyric acid (GABA) receptors play a major role in sleep regulation by inhibiting neurotransmitters. Magnesium helps to stimulate GABA release that leads to decreases in neural activity. Magnesium also helps to stimulate glutamate which is a precursor for GABA. Glutamate also binds with NMDA receptors, which help to reduce anxiety.

Magnesium can also help to reduce stress hormones in the body. In stressful circumstances, Mg reduces the release of AVP, a neuropeptide that plays an important role in the generation of emotions, social behaviour (aggression), and learning and memory. Magnesium binds with serotonin receptors and enhances the effect on 5-HT1A serotonin receptor transmission.

Benefits of Magnesium when it comes to Sleep

1. Helps improve quality of sleep

Magnesium plays a crucial role in improving the quality of sleep. Magnesium influences the nervous system by blocking more excitable molecules from binding to neurons, resulting in a calmer nervous system. (2)

A study done to find out the effect of magnesium on sleep quality found that participants who were given a magnesium supplement showed better quality of sleep than participants who were given a placebo.

2. Help the body and brain to relax

In order to stay asleep, you need your brain and body to relax. Magnesium helps to calm your mind, relieve anxiety, and help you get a good night's sleep. Magnesium also helps to regulate the hormone melatonin, which guides sleep-wake cycles in your body.

3. Help Alleviate Anxiety and Depression

Anxiety and depression are linked to insomnia and poor sleep quality. Magnesium has the ability to stimulate the calming devices of the nervous system. This can lead to better quality of sleep which can result in the reduction of stress, anxiety, and depression. (3)

4. Help reduce muscle cramps

Magnesium along with calcium is responsible for muscle movement. Magnesium deficiency can be the cause of muscle cramps. Athletes need adequate levels of magnesium for performance. Magnesium supplements have been shown to be effective against muscle cramps.

Different types of magnesium supplements are available in the market. These include magnesium citrate, magnesium oxide and magnesium chloride.

Best Magnesium for Sleep

Fast&Up Magnesium is the ideal magnesium supplement to improve your quality of sleep. It is a magnesium and zinc tablet that aids the promotion of good quality sleep, helps relieve the symptoms of anxiety, enhances mood, and promotes a calm mind and body. Fast&Up Magnesium provides 300mg Elemental Magnesium and 10mg Zinc that help you fulfill your daily magnesium requirement.

Fast&Up Magnesium is made using premium Swiss effervescent technology that offers maximum nutrient absorption and bioavailability, whilst being gentle on the stomach.


If you’re having trouble getting restful sleep, consider lifestyle changes such as cutting back on caffeine, establishing a regular bedtime and avoiding screens before bed. If these measures don’t work, consider using a magnesium supplement. Magnesium supplementation helps to promote better sleep by calming the nervous system, relaxing muscles, reducing muscle cramps, alleviating stress and anxiety, and helping regulate your circadian rhythm.  


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